Fitness:
A. Any of the 1RMs you missed this week.
Or
16 Min OTM:
M1: 4 Dragon Flags
M2: 16 Banded Russian KB Swings
M3: 8 DB External Rotations (left)
M4: 8 DB External Rotations (left)
B. 15 Min AMRAP
20 1x KB Deadlift (32/24kg)
30 seconds rest
15/12 Cal Bike Erg
30 seconds rest
10/7 Calorie Ski
30 seconds rest
5 10m Shuttles (Up and Back = 1)
30 seconds rest
Performance:
See Fitness
Posterior, HIIT, Mobilise:
POSTERIOR:
4 Rounds:
A1. 15 Landmine RDL
A2. 10 Landmine Lateral Plate Elevated Reverse Lunge
B. Finisher: 100 Banded Pull throughs
HIIT:
15 Min AMRAP
20 1x KB Deadlift (32/24kg)
30 seconds rest
15/12 Cal Bike Erg
30 seconds rest
10/7 Calorie Ski
30 seconds rest
5 10m Shuttles (Up and Back = 1)
30 seconds rest
MOBILITY:
Coach led.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
